Every year I see lots of people who have the best of intentions but who fail to stick to their goal.

A major reason for this is expectation. Setting unrealistic goals will only lead you to fall at the first hurdle. Change your habits this year and set a realistic goal that you can easily achieve.

This year I'm setting you a six-week challenge that will get your fitness levels up, get your body in great shape and keep you motivated.

I'm specifically making this challenge possible to do whether you are a member of a gym or not. That means no excuses!

Schedule the same days and time each week to complete your workout. This will help you create a regular habit of training and exercise to get you feeling fit.

Each week I will be giving you a set of three or four exercises that you can do easily at home with just a small amount of equipment.

These exercises can be done in a circuit-style -- working each exercise for 20 reps before moving on to the next one.

After a set is complete you can rest for one minute before repeating the rounds three more times.

You need to time your first workout. You can use your time as a baseline to track your progress at the end of each week. As you get fitter and stronger the total workout time will decrease. Enjoy the beginning of your new fitness regime.

This week you will be using your bodyweight only and no equipment is needed.

PRESS-UP

1. Lie face down on the floor with your palms at shoulder level, fingers pointing forward.

2. Push yourself up until your bodyweight rests only on your palms and toes. Lower yourself and repeat.